What Every Runner Should Do After a Marathon: A Quick Recovery Guide
It's a big mistake many marathon runners make after completing a race—not taking enough time off to recover.
After training for a month and running 26.2 miles, your body needs a break. This article discusses what you need to do after a marathon so that you can recover your strength as well as prevent injury.
Some dedicated runners, especially those who didn't win the race, would rather continue with their training right after the race rather than taking a rest.
They fear that missing a few runs would cancel out their hard-earned fitness. They may also feel that putting a pause on their training after a race is counterintuitive.
Does this sound like you? If you've had a bad race, it's understandable that the last thing on your mind is rest. You most likely want to redeem yourself and are very eager to get back on the running field as soon as possible.
Unfortunately, not taking enough time to recover after a marathon could result in injury and overtraining. Taking a rest after a race is actually beneficial to your body; the long-term rewards of resting will outweigh any temporary drawbacks in your fitness.
why is recovery from a marathon Important?
There are several reasons why a runner should take some time off after a marathon, where tendons, muscles, ligaments, and psychology are challenged.
Rest is crucial. It doesn't matter if you struggled to walk just to finish the marathon. Even if your body doesn’t feel sore, it was subjected to a great degree of physical pressure, so you need some time to recover.
Worn-Out Skeletal Muscle
A scientific study has shown that intensive training and participating in marathons induce inflammation and muscle fiber necrosis. This impairs muscle strength and durability; recovery is required before you can train again.
Cellular damage may persist seven days after a marathon. The presence of myoglobin in the blood may form three to four days after.
Your body needs to take a rest after a race to allow it to recover from cellular damage.
Unlike muscle soreness, some effects of vigorous training and running a marathon are not that obvious. For this reason, you need to rest after a race, even if you do not feel sore.
Weakened Immune System
After a marathon, your immune system is compromised. This increases your risk of catching a cold or the flu. Overtraining could lead to a repressed immune system; skipping rest can interrupt your training and affect your long-term goals.
what to do after a marathon?
So what do you need to do to recover faster and more easily after a marathon? While rest is recommended, it's not a good idea to do nothing, either.
Here are some suggestions on what you can do after you've crossed the finish line.
Immediately After the Marathon
The things you need to do after a race are just as vital as your training leading up to the marathon. Pre-marathon training is important in preparing your body for the race.
This will help your body recover quickly up to the first few hours after you reach the finish line. But before you celebrate, here are some things that you should do immediately after the marathon.
The Rest of the Day
After completing a strenuous marathon, you may be tempted to lie down on the couch and eat your favorite chips. However, this could delay your recovery.
Making good choices after a marathon will be of tremendous help to your recovery.
Not only do your choices affect how you feel when you get back to running, but also how you feel at home and at work the following week.
You might not be able to sleep properly the night after completing the race. This is a normal reaction and your regular sleeping habits will resume after a few days.
You can get a massage to help you sleep. A massage will soothe your nervous system and enable you to fall asleep more easily. In addition, the above tips on what to do after a marathon will help you recover more quickly.